How to Adapt Food Pyramid Guide to Different
Calorie Intakes
In January 2005, the US Department of Agriculture
issued new Dietary Guidelines concerning balanced
diet healthy eating, and healthy weight management. A new food
pyramid was also produced, albeit in a rather vague form. Table 1 shows
how to adapt the food pyramid and its associated dietary guidelines to
three different diets based on different calorie levels.
TABLE 1. How to Adapt Dietary Guidelines
to Three Different Calorie-Controlled Diets
| Food Group |
1200
Calorie Diet |
1600
Calorie Diet |
2000
Calorie Diet |
Vegetables
Food Serving Sizes: 1 cup chopped raw
or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens. |
3 servings |
4 servings |
5 servings |
Fruits
Food Serving Sizes: 1 cup chopped raw
or cooked fruit, 1 cup fruit juice. |
2 servings |
3 servings |
4 servings |
Grains
Food Serving Sizes: These each count
as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice,
pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread;
1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes. |
4oz |
5oz |
6oz |
Dairy Foods
Food Serving Sizes: These each count
as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces
natural cheese such as Cheddar cheese or 2 ounces processed cheese. |
2 cups |
3 cups |
3 cups |
Meats/Meat Substitute
Food Serving Sizes: These each count
as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg;
quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce
nuts or seeds. |
3oz |
5oz |
5.5oz |
Fats/Oils
Representing the amounts that are added
to foods during processing, meal-preparation cooking, or at the table.
Note: Maintain your total intake of fats/oils at between 20-35 percent
of calories, with most fat coming from polyunsaturated and monounsaturated
fat, such as oily fish, nuts, and vegetable oils. |
17g |
22g |
27g |
Discretionary Calorie Allowance
The discretionary calorie allowance
is the remaining amount of calories in each food pattern after selecting
the specified number of nutrient-dense forms of foods in each food
group. The number of discretionary calories assumes that food items
in each food group are selected in nutrient-dense forms (that is,
forms that are fat-free or low-fat and that contain no added sugars).
If as part of your eating plan you choose foods with a higher fat
or sugar content than those recommended, these extra calories should
be taken from your remaining calorie allowance. |
171 Calories |
132 Calories |
267 Calories |
Source: USDA Food Guide (Dietary Guidelines
2005)
|
